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When suffering from high blood pressure, diet becomes an essential lever for prevention and management of the condition. Bread, a daily staple in many households, is sometimes criticized for its salt content. But is it really necessary to eliminate it completely in the case of hypertension? To answer this question, it’s important to examine the different types of bread, their composition, and their impact on blood pressure.
The Link Between Salt and Hypertension
The Role of Sodium in the Body
Sodium, found in salt, is essential for the proper functioning of cells. However, when consumed in excess, it promotes water retention, which increases blood volume and thus raises blood pressure.
Official Recommendations
The World Health Organization recommends not exceeding 5 grams of salt per day. A large portion of this salt comes from processed foods, and bread is one of them.
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Bread: A Hidden Source of Salt
Salt Content According to Bread Types
Not all breads are created equal. A standard baguette contains on average between 1.5 and 2 grams of salt per 100 grams. This can represent a significant portion of the recommended daily intake, especially with repeated consumption.
Industrial Bread vs. Artisan Bread
Industrial breads are often saltier than those made in an artisanal manner. It is therefore preferable to turn to bakers who offer breads with reduced salt content or to make your own homemade bread.
Should Bread Be Eliminated?
Reduce, Not Eliminate
It is not necessary to completely stop consuming bread when suffering from hypertension. The goal is rather to reduce its consumption and to prioritize breads with low salt content.
Choose Whole Grain and High-Fiber Breads
Whole grain breads, with cereals or rye, have a lower glycemic index than white breads. They promote better blood sugar regulation and provide fibers beneficial for cardiovascular health.
Tips for Eating Bread Without Affecting Your Blood Pressure
Read Labels and Choose the Right Options
When buying packaged or pre-sliced bread, it is essential to read the label to check the salt content. Some breads display labels such as “low in salt” or “no added salt”.
Avoid High-Salt Combinations
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Even moderately salty bread can pose a problem if paired with cheese, cold cuts, or salted butter. For a healthy snack, opt for toppings like avocado, plain yogurt, or grilled vegetables.
In the case of hypertension, it is not necessary to stop eating bread, but rather to make informed and moderate choices. By reducing quantities, choosing high-fiber, low-salt varieties, and avoiding salty combinations, bread can continue to be part of a balanced diet. The key is to maintain an overall approach, focusing on variety, quality, and moderation.
